Last week I tweaked my back pretty good trying to do deadlifts on the smith machine with a slight pitch angle. I had some pretty bad pain for two-three days but felt more or less normal by now. This week I was able to secure one of the conventional Smith’s to do squats and deadlift. When I was able to do 5 reps with three plates on each side, the set I hurt myself on the week prior, I figured I was in the clear. I added another 50 pounds on the bar and of course pulled the lower left quadrant of my back, again.
I was angry at myself. It would have been a wiser move to give myself a one week respite from deadlifts to ensure more complete recovery. I never have claimed to be all that smart.
5 minutes cardio/stretching
Pull ups x 15
Smith squats – 105 x 10, 155 x 10, 195 x 4, 215 x 1
Smith deadlift – 195lbs x 10, 285lbs x 5, 335lbs x 1
Seated leg extension – 110lbs x 10, 150lbs x 10
Seated leg curl – 100lbs x 10, 120lbs x 10
One legged calf raises – x12 x12